Name: Playbook - Sam Sweeney - 6/10 Glutes, Hamstrings, Light Quads
Uploaded: 2024-03-04T17:09:25.924Z
Duration: 65 min
Description: 6/10 Glutes, Hamstrings, Light Quads

Megan

Cynthia Bartek

Sammi

Vanessa

Morgan

Jennifer

Amanda Smith

Nice! Love the sneaky lunges. Miss having some abduction work, so please add that back!

Julie

BEST. LEG. DAY. EVER! Ended up doing 30lbs over my hip thrust PR and 10lbs over my leg extension PR, and we’re not even on a build! Energy and motivation at an all time high today 🙌💓🤩🔥

Lisa

Vaishnavi

Loved that one. Sneaky lunges are the best

Diana

You trying to kill us with those sneaky lunges?! Woof! Loved it though! 💀 🙌

Kody Young

Katie

Donalee

wooooooow this was such a hard glute lift but it felt rly good!

Marla Sagatelian

Fave lower body in a while! I really love those sneaky lunges. They target my quads but surprisingly don’t bother my knees. 😃

McKenna

The sneaky lunges🫠🫠🫠🫠🫠🫠🫠🫠🫠🫠🫠🫠

Nani glover

The workout was awesome. But the best part was that I did it!!! I did not want to work out today. I even stopped and started twice. But I did it and now I’m a sweaty mess and so grateful. Thanks Sam

I compete strongman and this lift was one of the toughest leg days I’ve ever had. 🔥🔥🔥🔥🔥

Erin

First day back after a long road trip…perfect workout to get the blood flowing back to my legs😂

Dedra

Viktória

Laurie

Crystal

Megan Laudick

It was another amazing sweaty ass kicking workout

Joanne

Bailey

The sneaky squats and leg extensions were a doozy!

Back at it with a good legs workout 🏋🏻‍♀️ ✨✨

Julieann Cunningham

jackie

Chris

Ann Marie

Andryana

Janelle

Lauren

Definitely felt strong during this workout 🍑🍑

Lacey

Catherine

Way to finish the last leg day of this split!! ☠️🍑🥵

Stephanie

Ally

Love, love this especially the box Squat! 💥🔥

Mia Arrowsmith

Fantastic!! Excited to continue training with Sam’s program. Already starting to feel stronger!

Sofi

Holy leg workout. 😳😳🔥☄️☄️

Audi

Michelle Zabin

Ashley Laas

Those sneaky lunges seemed like they be easy and then I was 🔥

This one was 🔥 my calves took a bit to loosen up.  So sore! Happy Friday ya’ll!!!

Sarah

Happy Friday!

The training day overview is listed at the top of the page after you hit ‘start now’.

Warm Up: foam roll, Lower body warm up and activation routine from app.

Glutes, Hamstrings, Light Quads: 

Pre Exhaust Set: 
1A. Glute Focused Hyperextensions: 4S/5R [5 second eccentric] 
1B. Hip Thrust: 4S/8R 

2. Wide Stance, Low Bar Box Squat [touch and go]: 5S/20R, 15R, 12R, 10R, 8R 

Compound Set: 
3A. Leg Extensions: 4S/8-10R 
3B. Sneaky Lunges: 4S/30 lunges total 

Compound Set: 
4A. Decline Bench Dumbbell Hamstring Curl: 3S/10-12R 
4B. Barbell Stiff Legged Deadlift: 4S/8-10R [3 second eccentric] 

5. Bench Banded Reverse Hyperextensions: 5S/10R [every 10 seconds]

6/10 Training Day Overview

Rep Range: 5R
Tempo: 5 second slow eccentric
Modification: bench reverse hyperextensions, or feet elevated glute bridge

Set Up: 
- set up on the hyperextension machine so the pad is ~2” below your hips. [pivot point is the glutes]
- allow your torso to hang down, towards the ground. 
- tuck your chin and push your mid back through your scap to create a rounded upper back- hold this position [this will help you favor the glutes] 

Execution: 
- begin with chest facing the ground. 
- pull from your glutes as you raise your torso
- lift your torso until you reach a full contraction in the glutes  [do not let the back hyperextend past the glutes] 
- contract your glutes
- use a 5 second slow eccentric lower your torso with control

Glute Focused Hyperextensions

Rep Range: 8R 
Tempo: steady 
Modification: smith machine or dumbbell hip thrust

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- extend your legs out and roll the loaded barbell over your hips. 
- with the barbell in line with the hips, bend your knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- grip the barbell just outside hip width and press down against the bar to secure the bar to your hips. 

Execution: 
- keep a neutral spine [tuck the pelvis and contract the glutes], drive the feet through the floor, and thrust the barbell up until your hips are fully extended. 
- your knees, hips, and torso should make a straight line at the top of the rep. 
- shins should be vertical at the top of the rep, knees in line with the ankles. 
- contract the glutes
- lower your hips until you feel a full stretch in the glutes. 
- continue Reps.

Barbell Hip Thrust

Pre Exhaust Set

Rep Count: 
Set 1. 20R
Set 2. 15R
Set 3. 12R
Set 4. 10R
Set 5. 8R
Tempo: steady 
Modification: dumbbell goblet box squat. 

*Box Height should allow you to be at 90 degrees depth or slightly below at the bottom of your squat. I stack plates as boxes so I can set the height appropriate to me but feel free to use a bench or box.

Set Up: 
- set the box in the middle of your barbell rack, make sure it is at an appropriate height. [see above] 
- make sure the bar is set at an appropriate height for you to set up underneath 
- grip the barbell with a pronated grip [thumbs wrapped over or under]
- **grip width will depend on your upper body mobility. The closer your hands can get to your body the better. A thumbs distance in from the knurling on each side is a good place to start
- squeeze your scapula together to create a “shelf” for the bar the sit on
- pull yourself under the bar and connect the bar to your mid back [low bar will be more suited for a box squat because it is a posterior dominant exercise]
- activate your lats by pulling the bar into your back, try to get your elbows as close to vertical under the bar. [if there is too much elbow flare, work on mobility in the chest/shoulders] 
- take a bracing breath to create stability in your trunk and un rack the barbell 
- take about 3 steps back until your heels are lined up to the box or just slightly in front
- take a wider than hip width stance [ideally] 

Execution: 
- initiate the movement by breaking at the hips [pushing them back] followed by bending the knees [keeping the shins mostly vertical ] 
- lower your glutes to the box
- when you reach depth tap your glutes on the box, keep tension in the upper body and trunk throughout [do not relax at the bottom of the rep, keep the bar pulled into your back] 
- drive your feet through the ground, use tripod feet, and bring your hips in to press back up into standing position. 
- contract the glutes 
- push your knees out and keep them in line with your toes throughout each rep
- think about your shins being vertical at the bottom of the rep [keep this hip dominant]

Wide Stance, Low Bar Box Squat

Rep Range: 8-10R
Tempo: steady 
Modification: dumbbell leg extensions

Set Up: 
- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs. 
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- lower with control

Leg Extensions

Rep Count: 30R total 
Tempo: steady 
Modification: standard [close step] walking lunges. 

Set Up: 
- stand with your feet together
- press up onto the balls of your feet and hold this position 
- extend your arms forward or behind your head [to modify keep them by your sides]

Execution: 
- step one foot forward (keeping the heels off the ground) 
- lunge towards the front leg by driving the front knee towards/past your toes as you bend both legs and lower into a lunge. 
- press up through the balls of your feet as you bring the back foot to meet the front (heels stay off the ground)
- alternate each leg as you step forward. 
- do not let the arms swing or sway as you lunge
- stay up on the balls of your feet, keeping tension in the calves. If you need to rest the heels down in between reps to maintain balance, that is ok.

Bodyweight Sneaky Lunges

Compound Set

Rep Range: 10-12R
Tempo: steady 
Modification: dumbbell flat bench hamstring curls [or on floor]

Set Up: 
- set an appropriately weighted dumbbell behind the decline bench about a foot or so away. 
-  position yourself on the decline bench so your knees are on top of or hanging off the edge of the bench. 
- press your body into the bench from chest to quads. [keep hips pinned on the bench]
- extend your legs back towards the dumbbell and pin the weight between your feet

Execution: 
- keep your body glued to the bench, hips down, as you flex your ankles and curl the dumbbell up until you reach a full contraction in your hamstrings. 
- contract your hamstrings at the top of the rep. 
- release the weight and lower with control
- make sure you reach full extension in the legs at the bottom of each rep.

Decline Bench Dumbbell Hamstring Curls

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: dumbbell or kettlebell stiff legged deadlift.

Barbell Stiff Legged Deadlift

Rep Count: 10R 
*every 10 seconds
Tempo: steady 
Modification: banded glute bridge. 

Set Up: 
- position the glute loop band just above your knees
- position yourself in a prone position on a flat bench, hips line up with the edge of the bench and legs hanging off the bench. 
- press your chest/hips into the bench and bend your legs
- bend your legs at 90 degrees, point your toes out slightly and push the knees out against the tension of the band. 

Execution: 
- keep the crease of the hips glued to the bench 
- drive through the heels as you extend your legs out behind you
- push out on the band at the top of the rep and contract the glutes
- slowly lower the legs back to the bent position at the bottom of the rep. 
- keep tension on the hips throughout by pushing against the band.

Bench Banded Reverse Hyperextensions

6/10 Glutes, Hamstrings, Light Quads

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

6/10 Glutes, Hamstrings, Light Quads

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